gdl road to somewhere...?

[gdl]

Personal Trainer

Stack the early week and cruise for the rest :nod:

[gdl]

so yesterdays training consisted of 40minutes cardio 20min stepper and 20mins incline walk plus abs

Swiss ball crunch 4 sets of 12

Side crunches 4 sets of 10

Today -LEGS

BB Squat

70 x 14

90 x 12

110 x 8

115 x7

Felt a bit funny in left hip, will monitor

Reverse Hack Squat

Nice and deep facing the machine

45 x 15

65 x14

85 x10

85 x10

Leg Extension (not first for a change)

61 x10

68 x10

75 x8

1 leg curl

25 x 14

27.5 x11

30 x9

Stiff leg deads 30kgs x15 x 2sets

more concentration on the squeeze here

35minutes on bike Level 5-8

Cardioed 5 days ina row, getting out of hand so wont do any next 3-4 days :nod: :nod:

[gdl]

Today - Shoulders, biceps

Did 10x10 @ 20kgs for DB shoulder Press

Completed it in 17mins 30

First 5-6 sets not hard at all...pretty tough after that

Reverse Pec Dec Flye

33 x15

40 x12

47 x10

BB curl

30 x10

35 x9

35 x7

DB curl

12.5 x11

12.5 x10

12.5 x8

Good workout, done dusted in 40minutes

Thatll be me till monday

Weighed in at 79.1 at 14.2%, still tracking ok

[gdl]

MONDAY - CHEST TRICEPS

As I did a couple of weeks ago, started with pec dec flye

Pec Dec Flye

40 x12

54 x12

59 x10

63 x10

the squeeze was the only thing that mattered here, plus the 3 second negative

Flat barbell bench

60 x8

70 x 8

75 x 6

75 x6

Im a bit short so put my feet on a platform about 2 inches high off the ground, generated a tad more power

Incline HS Press

80 x10

90 x8

100 x6

100 x6

First time Id done this, full range of motion and went a little lighter to get a better contraction/mind muscle link

Decline tricep extension

10 x12

12.5 x8,7,6

V bar pressdown

21.5 x14

26 x11

29.5 x 8

25minutes cardio on bike Level6-9

Ok start to the week, took a while, heaps of people coming up for a chat etc. :twisted:

[gdl]

Today Back and calves

Chin ups (bodyweight)

5 sets

9,8,7,6, 6

Bent Rows

60 x 12

60 x 12

80 x 8

80 x 8

Could have called it a day here, that tired! So grateful for straps dont know how I trained without it

Close grip seated row

40 x 12

50 x10

60 x8

67 x7

Moved onto calves

Standing calve raise

115 x20

155 x14

195 x11

115 x14

35minutes of bike level5-8, dropped some BCAA, OPTIMUM NUTRITION orange flavour, pretty nice

Waiting for the contest calenders to come out for 2013 so I can plan my journey

[gdl]

wednesday was 40minutes of bike, with 6 sets of abs

I lost what i did for last 2 days last week weights wise, so will just post sets/reps etc

Weighed in on friday at 78.2, my mate that does BF wasnt at work so will post that when I see him today

LEGS

Lying leg curl 5 sets 8-20 reps

Stiff leg deads 4 sets 12-15

1-leg curl 3 sets 10-12

Right hip well and truly giving me grief, iced and stretched it out

Seated leg press/lunge superset

5 sets

10-20 of press and 20-30 lunges

20mins walk

SHOULDERS, BIS

Trained out at lifestyle gym in Lower Hutt for a change

BB ovrerhead press 4 sets 5-12 reps up to 55kgs

Machine Press 4 sets 8-12

Lying side raise 3 sets 8-15

Db curl 3 sets 8-12

Machine preacher curl 3 sets 8-15

30mins on xtrainer

Went there on Sunday and did 40mins on stepper

[gdl]

Monday - Chest, Triceps

Pec Dec Flye

40 x15

49.5 x14

63 x11

75 x8

Incline DB bench

25 x 12,12

30 x8

Incline HS Press

80 x15, 13

90 x10,10

10 sets of 10 tri extension

25kgs

pretty easy knocked it off in no time

30minutes cardio on bike Level 6-8

Back and calves

Chin ups (bodyweight)

3 sets

11,9,7

Bent Rows

70 x 12

70 x 10

85 x 8/RP X4

80 x 6/RP X 3

Reverse Grip Pulldown

50 x 12

57 x9

57 x7/rp x5

Moved onto calves

6 sets of toe press 60-100kgs

10-15 reps

30minutes bike

Knocked off 40minutes on bike today (wednesday) plus abs

4 sets of side crunches 10-12

Hanging leg raises 10,8,8

[gdl]

Today -LEGS

BB Squat

60 x16

80 x15

100x10

110x9

120 x7

Really good but REALLY hard

Reverse Hack Squat

Nice and deep facing the machine

55 x 12

75 x11

95 x10

105 x8

Seated Leg Curl

45 x15

55 x12

60 x10

Stiff leg deads 35kgs x12 x 2sets

20minutes bike Level 4-7

Sore legs, very sore

[gdl]

Friday Train

Shoulders, Biceps

10 x10 protocol was followed again :

DB Shoulder Press

10 x10 @ 22.5

Took me nearly 23mins to pull this off

Really happy I got through it

DB curl

10 x12

12.5 x10

15 x8

15 x7

Cable x-over curl (not sure of the name)

Had elbows slightly behind me, all about the squeeze here

7.5 x12,10

5kgs x 11,9

35mins on bike

Mon - Chest, Triceps, calves

Incline DB Press

10 x10 @ 22.5kgs

Took a shade under 20mins

Overhead Tricep Extension 25kgs x 12.11,9

V-Bar Pressdown 28kgs x12, 10,

26.5 kgs x 10

Toe Press

60 x 14

80 x12

100 x10

105 x10

105x8

35mins on bike, dropped some BCAAs like I always do

Really looking forward to weighing in next week

[gdl]

Tuesday

Back, biceps

Back 10x10@ 62.5

Bent Over Rows

A shade under 19mins, pretty hard towards end as usual

Biceps

Standing BB Curl

25 x 12

30 x 9,8

Standing DB curl

12.5 x 9, 7

35mins on bike, L5-7

Wednesday -completely off

Thursday

Chest, Delts

Knee has been troubling me since last squat session so flag quads and hams this week, will hit Back again tomorrow

Incline DB press

25kgs x 10 x10, just under 18mins30secs

BB Overhead press

35 x 12

40 x 10

45 x7

Standing side laterals

8 x 13,11

9 x 8

35mins on bike

Will be back, abs, cardio and maybe some calves

Weight will be close to 76.6ish tomorrow I would say

[gdl]

Friday - Back, calves, abs

Bent Over Rows 10x10 @ 65kgs

Knocked off in just under 17mins30

Standing calf raise

95 x 16

135 x15

175 x12

195 x10

Hanging bent leg raise

10,8,8

V-crunch

14,12

35mins on bike L5-L8

76.8 at 13%, cool

Been dropping between 1-2kgs every 2 weeks so far, was targetting 75-76kgs by start of Dec so bang on in that regard

[gdl]

pretty avg weekend on the eats, never mind

Today i decided to pair up Chest, Back 10x10 superset

CHEST, BACK

Incline DB Press 25 x 10 x 10

s/set

B, over Row 65 x10 x10

Took me 29mins

maybe the toughest workout ever, i was sore all over, ur a mug if you underestimate how hard this kind of stuff is

You dont have to train to failure every single set to be training hard !!

Hit calves after that

Hack squat toe press

1.5 plates x 15,13

2 plates x 10,9

35minutes bike

Will likely to shoulders, arms tomo in same fashion

[gdl]

Tuesday - Shoulders,arms

Superset

DB curl/Overhead DB extension

10 x10

8kgs for the curl

20kgs for the DB extension

done in 19minutes, pretty sweet

DB lateral raises for shoulders

6kgs

10 x10

Took about 14mins, a touch harder

35minutes cardio, did this at night before last meal as work has picked up, Xmas rush

Will run ten of 10 every workout for next 2 weeks after this, and change to DC closer to Xmas. This will be interesting considering Ill be doing this on a restricted eats

Will hit up some cardio today, have 3 chicken breasts, 4 asparagus spears, 1/2 head of broc, some nuts and a protein shake till tonight

[gdl]

wednesday - 40minutes cardio bike

Thu-Legs

Squats 10 x10 @ 82.5 dine in 21mins

really hard

Lying leg curl

42 x13

51 x10

60 x7

Toe Press

60 x17

80 x14

100 x11

30mins cardio

done

[gdl]

last one of week

Friday - Shoulders, biceps, calves, abs

DB curl

10 x10

9 kgs for the curl

done in 13minutes, rested minimal

DB lateral raises for shoulders

7kgs

10 x10

Just under 16minutes

both increased weights

from tue

Toe Press Calves 4 sets 10-12 75-90kgs

Weighted ab crunch - 3 sets 8-10

25mins bike 5-7, dropped half bcaa dose

really hard week here, bit sleep deprived and under nourished, had first highcarb day since Nov 12, so 2 slices of gluten free bread with peanut butter plus big piece of carrot cake brought in by one of my colleagues clients \:D/

No cardio in weekend, altho will commit to some from next week on

2 more week with GVT, then DC for 3 and whilst Im away for 2 weeks just cruise for a few sessions while on holiday, or cruise for 1 and train for none.

[gdl]

Monday _Back, Biceps, Calves

Tuesday

Back, biceps

Back 10x10@ 67.5

Bent Over Rows

A shade over 19mins, used straps the whole time which helped...a lot

Biceps

Standing BB curl 30kgs

11, 10,10

Standing calf raise

135-195kgs

10-15 reps

40mins cardio bike level 6

Tuesday - Chest, Tris, abs

Incline DB Press

10x10 at 27.5

22mins to complete this, thought after 5 sets I wasnt gonna make it but did the sets and the reps

Tri Pressdown with v bar

21kgs x15, 15

24 kgs x12,12

Bent Leg Raise

3 x10

Cable woodchoppers

9kgs x12

13.5kgs x10

35mins cardio L6 again

Good start to week, would be very close to 75.5 now.....

[gdl]

Wed - LEGS

Squat 10x10 @ 85kgs

took 22min30s

Again really tough

Seated Leg curl

4 sets 8-12

40kgs-60kgs

Toe Press

3 sets 12-15

85-105kgs

40mins bike at level 7

Toast

[gdl]

Thu- Shoulders, abs

BIG FAT FAIL TODAY

DB Shoulder Press

25kgs

7 x10

8,6,6

:cry:

Didnt quite happen

It took over 25mins aswell, most disappointing

Will get it next time

4 sets v-crunch

12-15

25mins cardio on bike, rushed inbetween clients etc

Tomo - Will either do Back, biceps, Back and arms or just Bis and Tris, and of course weigh in

[gdl]

Friday _ ARMS

Up at bit as my girl was sick, so not into doing back meh

Superset

Tri pressodwn 10 x10

26kgs

V-Bar curls for Bis 10 x10

8.75 each side

took just over 20mins, biceps harder then tris to complete

35mins on bike

75.6kgs at 11.7%, all up about 7kgs lost in around 12 weeks, I dont mind cutting, get messed up sleep every now and then but its ok

[gdl]

Sneaky Sunday - Chest and calves workout

Bit rushed so no cardio

Incline DB Bench

27.5kgs 10 of 10

a titanic struggle, but done in 19mins 30secs

Toe Press

65 x 17

80x 14

100 x12

Had APS Mesomorph for first time today, never had a pump like this for a while, Chest is twitching like anything

[gdl]

Massively sore chest today!!

Shoulders, Triceps

DB side laterals 10 x10

8kgs

took just over 15mins, very sore deltoids

Tricep Pressdwn 10 x10

28kgs

Took about 13mins

40mins bike Level5-7

[gdl]

Tue- Quads, Hams

Squats 10 x 10

87.5

Just under 22mins, be thankful to see the back of 10 of 10 Squats...maybe time for a Squat holiday till 2013....yeah nah :pfft:

1-leg curl

20 x 15

22.5 x 13,11

Stiff leg deads

30kgs

15,12

45minutes bike Level6-7

[gdl]

logged 50mins on bike today L6-8

Quads looked semi diced, I might post a pic up of them next 7 days

Sneaky look on scales today, all good signs

[gdl]

Thu- Back, Biceps

BB Row

10 x10 @70

DONE

Took a shade over 23minutes, spent half my time wrapping cussing and swearing!

DB curl

5 sets 10-12

8-10kgs

No cardio today, sore legs so rested em :pfft:

[gdl]

Great day

SHOULDERS, CALVES,ABS

25kgs 10 of 10

Got it this time

23minutes

Standing calf raise

115

10 of 10

did it just for fun, great pump

13mins

V-crunch

14,11,9

Hanging leg raise

12,10

cardio 45minites bike L5-7

Weekend is here yus